Notes
Started at temp 87, DP 75, ended at temp 92, DP 79. Ran with big group up to Bethesda, then turned around with Jesse, Chris M, Chris C, and Ann. Hung with them until Fletchers, then ran down to Georgetown (on Cap Crescent) and back (on towpath) on my own. Kept to 14 due to the extreme weather.
Overall was 14 miles at 7:54, split as 8:41 for first 4 miles, next 5.5 at 7:48, last 4.5 at 7:21 Felt good, except for massive salt cravings at the end. Since I was only doing 14, I skipped gels. Did take 3 water stops, though.
Followed with injury prevention work at gym, including squats (4x8 at 115, 135, 150, 160), good mornings (2x10 at 115), single leg deadlifts (4x5 at 35) and KB swings (2x15 at 25).